Movement Standards

1,000m total | All divisions

• The judge resets the monitor before the team starts. Partners may divide the distance freely.
• Work from the SkiErg platform. Feet may lift, but must land back on the platform, not the surrounding ground.
• Start with the damper at 6. Only the working partner may adjust it. Do not pass handles between partners.
• At 1,000m, the final working partner remains on the platform and signals the judge. Wait for confirmation before leaving.

80 reps | Men 20kg / Women 10kg

• At least one dumbbell head touches the ground at the start of every rep.
• A snatch, or a clean followed by a press, push press or jerk, is allowed.
• Finish with hips, knees and working elbow fully extended and the dumbbell controlled overhead.
• Change hands whenever preferred; alternating is not compulsory.

60 reps | 20kg plate for all divisions

• Place both hands behind the red line for each burpee. Chest and thighs must touch the ground.
• Step or jump out of the burpee. Feet may cross the red line; hand placement must remain behind it.
• Jump onto the plate. Stepping onto it is not allowed. Simultaneous two-foot take-off or landing is not required.
• Finish with both feet fully on the plate and hips and knees fully extended.

1,000m total | All divisions

• The judge resets the monitor before the team starts. Divide the distance freely, with one partner rowing at a time.
• The resting partner remains in the waiting area and may not assist with straps, the handle or damper adjustments.
• Damper initially at 6; the working athlete may adjust it. Adjust the footplates to fit.
• The final working athlete stays seated until the full distance is displayed and the judge confirms completion. This does not prevent partner changeovers earlier in the station.

200m | Men & mixed: 2 × 24kg / Women: 2 × 16kg

• Carry two filled bags, one in each hand, with arms extended at the sides.
• Only one partner carries. The other walks behind. Swap whenever preferred.
• Bags may be put down to rest or change over, without gaining forward distance when setting them down.
• Complete the full marked 200m route and return the bags to the designated area.

80 reps | Men 20kg / Women 10kg

• Hold the sandbag across both shoulders. Alternate legs; forward or reverse lunges are allowed.
• The back knee touches the ground. Return to the same standing position with feet together and hips and knees fully extended. Each lunge is one rep.
• Once brought into use, a sandbag must stay off the ground until all 80 team reps are complete, including during rests and changes.
• Same-weight partners transfer the shared bag without grounding it. Mixed partners use their own bags; the resting partner keeps theirs on their shoulders in the waiting area. An unused bag may remain on the ground until first use.

100 reps | Men: 14lb to 3.0m / Women: 10lb to 2.7m

• Start fully upright, holding the ball in both hands.
• Squat until the hip crease is below the top of the knees, then throw with both hands and strike the correct target.
• Mixed partners use their own prescribed ball and target height.
• If the ball falls, reset standing tall before the next squat. Do not rebound-catch it from the ground straight into the next rep.
• For partner changes, put the ball down or hand it over. Do not swap by having the resting partner catch a target throw and continue.
• Wait for the judge to confirm all 100 valid reps before leaving for the stairs.